Plantain

Four
Ways
by Jeffrey Boadi
 Plantain and sweet potato bowl

This dish was put together on a weekday evening, was bursting with
flavour and loaded with nutrients. Enjoy!

Ingredients:
- 1 semi-ripe plantain
- 1 sweet potato (purple
orange or white)
- 1/2 red onion
- 1 can kidney beans
- 2 cups chopped Cavolo Nero
kale (or regular kale)
- 1 tbsp soy sauce
- Garlic pepper/black pepper
- Sea salt
- Paprika
- Dried thyme
- Chilli flakes
- Extra virgin olive oil
- 1 tbsp plant-based butter
- 1 tbsp hummus
Method:
- Peel and chop your potato into small pieces,
place in a small saucepan and cover with
water, adding sea salt. Bring to the boil for 20
mins. Drain off water and mash with
fork/potato masher. Add a tablespoon of
plant-based butter, a drizzle of extra virgin
olive oil and mix until smooth. Serve with dried
thyme
- For the plantain, peel and cut in half, and
then split each half again; season with a little
bit of sea salt and chilli flakes. Shallow fry each
side in a pan of olive oil (or another oil of your
choice) for 3-5 minutes on medium-high heat
(or until browned on either side).
- Drain off your canned kidney beans and add
to pan with olive oil - season with paprika and
sea salt on high heat for 3-4 mins

- Sautee your kale and finely chopped red

onion in a pan with olive oil until nicely wilted,
adding your soy sauce.
 Wholegrains and plantain

A simple meal which will serve up a good dose of protein, health-

promoting carbohydrates and of course, juicy plantain.

Ingredients:
- 1 semi-ripe plantain
- 1 cup freekeh and quinoa
blend (or use any other
wholegrain like brown rice,
quinoa by itself etc)
- 1 can black beans
- 2 cups of chopped kale
-2 tablespoons Bouillon
powder or veg stock
- Garlic pepper/black pepper
- Sea salt
- Chilli flakes
- 1 tbsp garlic paste (optional)
Method:
- Peel your plantain and cut in half, and then
split each half down the middle. Season with
sea salt and garlic pepper. Shallow fry in oil of
your choice (I recommend olive oil for added
flavour); do this on each side for 3-5 mins or
until brown
- Take one cup of your rinsed chosen
wholegrain (I've gone with freekeh and quinoa,
but go with whatever you like best!) to 1 1/2 to
2 cups of water into a saucepan. Add your
Bouillon powder/veg stock to the pan along
with a pinch of salt and cook for 15-20 mins on
medium/high heat, or until soft. Switch off
heat once cooked, and add in your chopped
kale; mix through until nicely wilted.

- Drain off all the liquid from your black beans

and rinse. Add into a pan with garlic pepper,
sea salt and chilli flakes, and heat through for
about 4-5 minutes
 Plantain Buddha bowl

You're going to love this one. Juicy, ripe plantain with a protein-rich, gut-
loving side salad - with cooked-down black beans and broccoli to top it off.

Ingredients:
- 1 ripe plantain
- 1 can black beans
- 1/2 cup cooked lentils, cooled
- Handful of broccoli sprouts
- 1/2 cup sauerkraut
- 2 cups broccoli
- 1 tbsp vegan Bouillon
powder/vegetable stock
- Chilli flakes
- Sea salt
- Salad dressing of your choice
Method:
- To cook down the black beans, drain off half
the liquid and pour the rest into a pan greased
with a small amount of olive oil. Get heat
through the beans and allow the liquid to
reduce to give you that creamy effect.
- Chop your plantain into small pieces as
shown in the picture; and add some chilli
flakes (depending on how hot you want it)
before pan-frying either side in a pan with
olive oil until brown. As it's ripe, it may only
take 2-3 minutes either side

- Cook one cup of lentils with two cups of

water, and add your Bouillon/veg stock. Allow
to cook until soft (25-30 mins). Allow to cool;
add 1/2 cup sauerkraut and sprouts (I used
broccoli, if you can't get hold of them don't
worry!) - serve with some salad dressing; I
went with a store-bought balsamic dressing

- Chop and steam broccoli for 5-8 mins (I

always value steaming as it preserves nutrients
best)
 Supercharged plantain plate

This one has a level of flavour I think you'll love. The cashew cream in the
middle is a particular favourite of mine, and I hope yours soon too!

Ingredients:
- 1 semi-ripe plantain
- 1 can black beans
- 1/2 red onion
- 2 cups kale
- 1 sweet potato
- 1 cup cashews, soaked
- 3 cloves garlic
- 2 tbsp nutritional yeast
- 1/2 almond milk
- Olive oil
- Sea salt
- Soy sauce
- Garlic pepper/black pepper
- Sweet chilli sauce
- Fresh chilli (optional)
Method:
- To cook down the black beans, drain off half
the liquid and pour the rest into a pan greased
with a small amount of olive oil. Get heat
through the beans and allow the liquid to
reduce to give you that creamy effect.
- Cut your plantain in half, and then split each
half down the middle again. Season with chilli
flakes to your preference. Pan fry your plantain
for 4-5 mins either side, or until lightly charred
on either side. Serve with fresh chillis
(optional) and a drizzle of sweet chilli sauce
- For the cashew cream, soak 1 cup of of
cashews in boiling water for 30 minutes. Drain
off water, and add cashews into a high-
powered blender with nutritional yeast, garlic
cloves, 1/2 cup almond milk, a touch of olive oil
and sea salt.

- Sauté your onion in a pan for 5 mins, and

then add your kale with olive oil, sea salt, garlic
pepper and soy sauce for flavour until the kale
is wilted to your liking.
Hope you enjoyed these recipes!
If you get round to making them, don't forget
to tag me on social media so I can see your
creations and share them.

@jeffreyboadi @jeffreyboadi_